February Core Challenge Week 4

WEEK 4

Sunday

3 Rounds
30 sit-ups
30 supermans
1.5 min planks

Monday

3 Rounds
30 leg lifts
30 long-lever crunches (on floor not ball)
30 in and outs

Tuesday

3 Rounds
25 push-ups
30 cobras
60 side-to-sides

Wednesday

REST

Thursday

3 Rounds

1 min right side plank
1 min left side plank
1 min bicycles

Friday

3 Rounds

60  side to sides
30 (each leg) scissor kicks up and down
30 alternating supermans

Saturday

REST

Enjoy Life - Workout!

 

February Core Challenge Week 3

WEEK 3

Sunday

3 Rounds
25 sit-ups
25 supermans
1 min planks

Monday

3 Rounds
25 leg lifts
25 long-lever crunches (on floor not ball)
25 in and outs

Tuesday

3 Rounds
20 push-ups
25 cobras
50 side-to-sides

Wednesday

REST

Thursday

3 Rounds

1 min right side plank
1 min left side plank
1 min bicycles

Friday

3 Rounds

30  side to sides
25 (each leg) scissor kicks up and down
30 alternating supermans

Saturday

REST

Enjoy Life - Workout!

 

February Core Challenge Week 2

WEEK 2

Sunday

2 Rounds
22 sit-ups
22 supermans
45 sec planks

Monday

2 Rounds
25 leg lifts
25 long-lever crunches (on floor not ball)
45 sec v-up static

Tuesday

2 Rounds

15 push-ups

25 cobras
40 side-to-sides

Wednesday

REST

Thursday

2 Rounds

45 sec right side plank

45 sec left side plank
25scoops

Friday

2 Rounds

30 long-lever cruches with rotation
25 (each leg) scissor kicks up and down
25 alternating supermans

Saturday

REST

Enjoy Life - Workout!

 

 

February Core Challenge - Week 1

Add this core routine to your normal workout schedule. By the end of the month you should increase your core strength. Click on the exercise to see a video example. Good luck!

WEEK 1

Sunday

2 Rounds
20 sit-ups
20 supermans
30 sec planks

Monday

2 Rounds
20 leg lifts
20 long-lever crunches (on floor not ball)
30 sec v-up static

Tuesday

2 Rounds

10 push-ups

20 cobras
30 side-to-sides

Wednesday

REST

Thursday

2 Rounds

30 sec right side plank

30 sec left side plank
20 scoops

Friday

2 Rounds

20 long-lever cruches with rotation
20 (each leg) scissor kicks up and down
20 alternating supermans

Saturday

REST

 

 

21 Days for $21

AVAILABLE JANUARY 2015

This is a fairly simple program. However, if it is followed correctly you can get a great start to your fitness goals for 2015. $21 is CHEAP and you can use it over and over if you like.

Here is how it works:

You need a jump rope (or you can jump in place), a set of dumbbells 10 lbs or higher and a place to run (outside is fine). Using a bike or elliptical is okay if you can’t run, but you will get the best results if you RUN! If you have a medical condition that prevents you from running, let me know and I can adjust the program to fit.

The format will be 2 days on, 1 day off, 3 days on.

3 days will be a strength/cardio combo and the other 2 days are strictly cardio.  

You can make payments of $21 to my PayPal account on my website www.brickschickhouse.com or in person with check, cash or card.

For an additional $9 you can also get a Schick Training t-shirt. Check with me before purchasing the shirt so I can make sure I have your size.

Once I have payment I will e-mail you your 21 day program. Please do not share the program with others.

If you have any questions please e-mail me @ schicktraining@gmail.com

Enjoy Life - Workout!
Mandy

50 for 50

50 Push-ups a day!

The push-up challenge begins TOMORROW, November 12th, and the goal is to do 50 push-ups a day for 50 days. increasing the amount by 1 each day.  By 2015 you should feel stronger and ready to take on the year.

 

Push-ups are one of the most common and basic exercises for the human body. They increase strength in the forearms, wrists, triceps, shoulders, chest and core.

 

Proper Technique

Your elbows must be fully extended at the beginning and end. Your toes should be on the ground and your hips, legs and back should be straight. The chest must be close to the ground to count. Try putting a tennis ball under your chest and trying to make contact with it each time.

Tips for Beginners

-Break them up throughout the day. Don’t feel like you have to them all at once, but try to
work up to doing as many as possible in a row.

-Do them on your knees, up against the bed or against the wall if needed. If you can’t do a
“real push-up”, don’t let that stop you. Even modified push-ups will increase your strength.

Advanced

-Everyday, try to increase the amount you can do without resting.
-Try to complete all of you push-ups in one time period.
-If you need a bigger challenge, time yourself.

Who is up to the challenge??

Enjoy Life - Workout!

Mandy

Food Prep 101

Failing to plan is planning to fail! Fact!

Personally, the biggest challenge when trying to eat healthy is having good food ready and available when it’s time to eat. If I have healthy foods ready to go, I usually choose to eat it. When I don’t, I usually choose to eat crap!

The BEST way to ensure my success is to prep my food in advance. For me this usually takes place on Sunday. I don’t eat the same thing s every week, but here are a few easy go to foods:

Hard boiled eggs – you can eat them alone or put in a chicken/tuna salad or on a salad.

Fruit – I buy what is in season or use frozen fruit for smoothies.

Veggies – you can cut them up and put them in little baggies. Add them to salad or eat with guacamole or hummus.

Chicken breasts - again, easy added to other meals or fine by itself.

Here are some foods that you don’t have to prep, but are great to have on hand.

Avocados – a great healthy fat that can be added to a number of things

Almonds – another good healthy fat

Raw greens – I use spinach. Good for a side salad or to put in my smoothie.

Oatmeal – cheap and easy

Almond Butter – good shit!

 Tip #1 Buy what is on sale! I usually pick my meals based on what is cheap or on sale that week. For example, this week raspberries were on sale $1 per container. I think we bought about 10 of them. I froze 5 containers for my morning smoothie (pictured) and my 1 year old inhaled the rest.

For my local peeps, I always look at Lucky’s weekly deals. I try to stick to the first page of the ad which is usually fruits, veggies and meat. This is how my family picks the weekly menu.

Tip #2 Freeze Foods! If something is on sale and you don’t need it right away, buy it and freeze it. You can also make a larger amount of food and freeze the left overs. Then we you are running low on food just put it in the fridge the night before and you are ready to go.

Tip #3 Use Pinterest! You can find hundred of food prep ideas for all types of diets and meal plans.

Let me know if you have any questions!

www.brickschickhouse.com

Enjoy Life - Workout!

Mandy